Top of foods rich in iron

Posted on May 28, 2014 by john in Health Food

Iron is an essential for proper tissue oxygenation mineral, as part of heme group consists hemoglobin. So imagine how fundamental this mineral in everyone’s life and especially among athletes who require more oxygen for physical effort.

There are two types of iron, which is found in plant foods called Hem iron absorbed no less ( between 5 and 20 % ) than iron from animal called Hem iron that is absorbed up to 35 %. Here we show 6 more iron containing foods regardless of the origin of the food and its absorption in the body.

1. Clams : to our surprise the clams contain about 24mg of iron per 100 grams, which is more than we need daily ( 8mg 18mg adult men and women of childbearing age). The thing about these foods is that they are of little use in our regular diet and also have a high cost / quantity relationship.

2. Whole grains cereals offered by the market today are very rich in iron due to its maintenance and fortification of the grain bark, its content ranges from 7 to 12 mg per 100 grams of product. However, we must not forget that vegetable fiber and significantly reduce the absorption, so to optimize their assimilation in the body, I recommend eating cereal with fresh squeezed orange juice or a little lemon juice rich in vitamin C.

3. Viscera : beef liver and blood sausage produced from red blood, are excellent food sources of iron Hem, easily absorbed, and containing about 8mg per cent and 14 mg per cent, respectively. You see these foods contain much iron, for animal blood that contains hemoglobin, which provides a ready to be absorbed iron.

4. Legumes: soy beans and lentils, legumes are more iron content not Hem, as they have 7 and 8 mg per 100 grams, respectively. Its absorption is lower than the iron in meat, but its low cost and beneficial nutrients, we provide an ideal place to prevent anemia and other nutritional deficiencies food.

. 5 green vegetables: spinach and chard contain between 3 and 4 percent iron mg low absorption, but as with legumes are inexpensive foods whose composition can greatly benefit the body. Furthermore, when combined with vitamin C rich citrus or some meat, its absorption is increased so that the body take over your iron.

6. Meats : Beef, chicken, fish, turkey, pork, and others, all contain iron in amounts around 2 mg of approximately 100 grams. It is an easily absorbed iron and, except vegetarians, usually we include all in our diet.

Wearing a varied diet, can never fail us iron in the diet, so all we need is your address you body requirements, which may be increased in special situations, such as extraordinary demands oxygen, blood loss or other.

So do not forget that this mineral is essential for our body and to keep adequate levels can not fail to include several food availability and to facilitate their absorption in the body.